Healthy Eating: What’s Up With All the Milks?

Healthy Eating: What’s Up With All the Milks?

Milk is the one thing in your fridge you’d think would be simple, but with dozens of trendy new choices out there, including soy, almond, rice and plain ol’ cow’s milk, you need this moo-juice cheat sheet.

Soy Milk: Pour it if….

You’re a vegan or can’t have dairy. Soy milk is one of the few alternatives that almost measure up to the protein levels in cow’s milk.

Soy Milk: Skip it if…

“You have a thyroid disorder or a family history of breast cancer,” says Kaayla Daniel, Ph.D., author of The Whole Soy Story. “Soybeans contain plant-based estrogens that can cause hormonal disruption.” The jury is still out on how much soy is too much, although many experts suggest that women keep it to two servings a day.

Soy Milk: The Bottom Line

Soy milk lacks the calcium, vitamin D and vitamin B12 of dairy, so choose one that’s fortified—or take a multivitamin for insurance, says Karen Ansel, R.D.

Almond Milk: Pour it if…

You’re looking for a low-calorie way to get calcium and vitamin D into your diet. The fortified kind is also a good source of healthy fats.

Almond Milk: Skip it if…

You’re allergic to tree nuts or if you’re not getting enough protein—almond milk has only 2 grams per cup (most women need between 50 and 65 grams of protein per day).

Almond Milk: The Bottom Line

It has a nutty, almost sweet flavor, but unsweetened almond milk is only 40 calories a cup.

Rice Milk: Pour it if…

You’re allergic to soy or cow’s milk—or don’t like the flavor of other milks.

Rice Milk: Skip it if…

You turn to milk for protein. Rice milk contains almost none.

Rice Milk: The Bottom Line

Nutritionally, it doesn’t offer many pluses, so feel free to skip it unless you like the taste, says Ansel.

Cow’s Milk: Pour it if…

You rely on milk for protein. One cup has 8 grams—that’s more than an egg. An 8-ounce glass also provides 30 percent of the daily calcium you need, as well as a healthy dose of vitamin D, which many women are short on. Choose skim or one percent to steer clear of extra fat and calories.

Cow’s Milk: Skip it if…

You’re lactose intolerant or have a dairy allergy.

Cow’s Milk: The Bottom Line

Cow’s milk is still the expert fave. “It’s the quickest, easiest way to get calcium, vitamin D and protein,” says Ansel.